GRAB A FREE WEEK OF CLASSES Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No...
Your Week of Workouts 042626
GRAB A FREE WEEK OF CLASSES
Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No Sweat Intro.
We offer personal training near Oak Forest in Houston’s historic Independence Heights neighborhood. Whether you are looking to lose weight or maybe you are interested in hybrid training in Houston, we would love for you to check us out!
These workouts are led start to finish by our expert team of coaches. We will never ask you to do anything you do not feel comfortable doing. There is no value in that. We want you feeling good about how you are moving and seeing the progress you are making.
Whether you want to lose weight, get stronger, feel better in your body, learn how to eat healthier, or just be surrounded by good people who want to see you succeed, Black Wolf is a great place for you to stop by. We offer strength training and cardio workouts through our group classes and through personal training.
And we teach nutrition to everyone but do offer individual nutrition coaching for weight loss if you are interested.
We are here to help you stay consistent because there is no change without consistency. That means we hold you accountable to the goals you set for yourself (with our help if you would like). Accountability means you know someone is always looking out for you!
The FREE Week gives you seven consecutive days to try out as many classes as you are able with no obligation to join. Come in and try as many classes as you are able. You’ll meet our team and see if this place is a good fit. We would love to have you in here.
If you ever have any questions, my name is Ben and I am the owner. Please don’t hesitate to send your thoughts my way!
YOUR WEEK OF WORKOUTS
Monday
Practice: E2M
3×10 Push Jerk w/ Empty Bar
Strength: E3M
3×7 Strict Press (Collect Missed Reps w/ 4th Set)
The Fun: AMRAPs (22:00)
8:00 On/2:00 Rest/6:00 On/2:00 Rest/4:00 On
9 Toes to Bar
6 Tall Box Jumps
Tuesday
The Stamina: 400m Run for Time
The Fun: E2M x5 or 10:00 AMRAP
20 – 18 – 16 – 14 – 12 – 10
Sit Ups
10 – 12 – 14 – 16 – 18 – 20
Wall Balls
15 Wall Balls (20#/14# to Target is Rx)
Score is time it took to finish last round (10 Sit Ups + 20 Wall Balls) or how far they got in 10:00.
Wednesday
Strength: E3M
7-5-3-3-3
Overhead Squat
The Fun: 3 Rounds
45/:15 Off Each Station
Overhead Plate Alternating Stepback Lunges (45#/25#)
Russian Twists
Kb SDHP (53#/35#)
Rest 1:00
Thursday
The Fun: 20:00 AMRAP
OR 4 Bodyweight get ups (2 per elbow/hand)
10/7 Strict Pull Ups
10 Body Weight Leg Complex
Suitcase Kb Carry
Friday
Strength: 2 RM Power Clean & Push Jerk (20:00)
The Fun: 3 RFT (15:00 co)
12 Thrusters (95#/65#)
4 Lateral Bar Burpees
12 Push Press
4 Lateral Bar Burpees
Gate Walk
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 4 RFT or 25:00
80 Double Unders (120 Singles)
400m Run
10/7 C2B Pull Ups
20 Box Jumps (24”/20”)
10 Handstand Push Ups
